Sometimes, you just need a break—and that’s OK. If you’re feeling overwhelmed, exhausted, or emotionally drained, you might need a mental health day.
Taking a break isn’t a sign of weakness; it’s an essential part of maintaining good mental health at work. When stress builds up and burnout looms, pressing pause can help you reset, recharge, and return feeling more like yourself.
What is a mental health day
A mental health day is a planned break from work to focus on your emotional and psychological well-being. Unlike sick days, which address physical illnesses, mental health days prioritize stress relief, emotional recovery, and overall well-being.
Some companies openly encourage prioritizing mental health at work, offering designated mental health days or flexible paid time off (PTO) policies. Others may not explicitly recognize them, leaving employees to approach the request carefully.
Either way, knowing how to take a mental health day off from work—and making it truly restorative—can make a big difference in your personal and professional well-being.
Is it OK to call in sick for a mental health day?
A mental health day is different from a sick day. Sick days are typically for unexpected illnesses, while mental health days ideally should be pre-planned. If your workplace offers personal days or PTO, it’s best to request your day in advance instead of calling in at the last minute.
How to take a mental health day off work—framing your request
Not all workplaces are openly supportive of mental health days. Before requesting time off, assess whether your work environment encourages open conversations about well-being.
- Look at existing policies. Does your company offer personal days or encourage mental health breaks? Some organizations provide mental health resources, while others may have unspoken norms that make these requests tricky.
- Observe leadership behavior. Do managers take personal days themselves? Are mental health topics acknowledged in team discussions?
- Consider past experiences. Have colleagues taken time off for mental health reasons without negative consequences? If so, that’s a good sign.
If you know your workplace supports mental health at work, you might feel comfortable being upfront about needing a day to recharge. In that case, here’s how to frame your request:
- Be direct but professional. For example: “I’ve been feeling overwhelmed and would like to take a mental health day to reset.”
- Use company-approved time-off policies. If mental health days are explicitly included in PTO, use the correct terminology when requesting one.
- Offer reassurance if necessary. If your absence might affect a project, acknowledge that you’ll ensure a smooth transition before stepping away.
If not and you’re unsure how your manager will respond, you may need to frame your request differently. Keep it simple and professional:
- Use neutral language. “I’d like to take a personal day” works well.
- Follow standard procedures. If your company requires advance notice, respect that unless it's an urgent situation.
- Pick the right time. If possible, avoid scheduling your mental health day when your team is overwhelmed or right before a major deadline. However, if you’re truly struggling, remember: Your well-being comes first. Work will always be there, but you can’t pour from an empty cup. If you’re reaching a breaking point, take the day when you need it—without guilt.
Don’t feel guilty about taking a mental health day
Even when we desperately need a break, many of us struggle with guilt. We worry about falling behind, burdening our teammates, or seeming unreliable. But here’s the reality: Rest is productive, too.
So, how to not feel guilty about taking a mental health day? Remind yourself that:
- You’re human. Just like you’d take a sick day for the flu, your mental well-being deserves the same care.
- You’ll be more effective afterward. Burnout leads to mistakes, inefficiency, and even more stress. A well-timed break can make you a better employee.
- It’s part of maintaining long-term success. Pushing through exhaustion doesn’t make you stronger—it just makes you more likely to crash.
To minimize stress, plan ahead when possible. Give your team a heads-up, wrap up urgent tasks, and set an out-of-office message. That way, you can fully unplug without worrying about work piling up.
What to do on a mental health day: Tips for a truly restorative time
So you’ve requested a mental health day—now what? The key is to use it in a way that genuinely helps you feel better. You don’t need to be “productive” in the traditional sense. Instead, focus on mental health day activities that
help you reset. Here's some inspiration on what to do on a mental health day:
1. Do absolutely nothing (and don’t feel guilty about it)
Some days, you just need to curl up in bed, binge-watch TV, and stare at the ceiling. If that’s what your mind and body need, lean into it.
2. Spend time with loved ones
Spending your mental health day with kids, family, or close friends can be comforting. But make sure it’s a choice, not an obligation. This day is about what you need.
3. Move your body—but only if you want to
Yes—working out and mental health go hand in hand. But if forcing yourself to exercise feels like another chore, skip it. Move in ways that feel good, whether that’s stretching in bed or taking a walk in nature.
4. Do something just for you
Take yourself out to eat. Go on a solo day trip. Book a massage. Read a book in the park. Whatever fills your cup, do it.
5. Help others (if that brings you joy)
Sometimes, shifting your focus outward can be surprisingly fulfilling. Volunteering, checking in on a friend, or doing small acts of kindness can make you feel more connected and purposeful.
What not to do on a mental health day?
A mental health day should help you recharge, but certain habits can make you feel even more drained.
Avoid overloading yourself with errands, as turning your day off into a productivity marathon defeats the purpose. Steer clear of excessive social media scrolling, which can lead to unnecessary stress and comparison. While rest is important, lying in bed all day might leave you feeling sluggish, so try incorporating some movement.
Most importantly, resist the urge to check work emails—fully disconnecting is key. And don’t let guilt creep in; taking a break is a form of self-care, not a luxury. Instead, use the day intentionally by doing activities that genuinely relax and reset you, ensuring you return to work feeling refreshed.
How to avoid needing a mental health day (as often)
Mental health days are great, but ideally, you shouldn’t need them so frequently that they’re your only way to cope. We won’t just tell you to “eat healthy and exercise” (we see you rolling your eyes—but please remember those two things matter a great deal!). Here are some actionable work habits to improve your mental health.
Set clear work boundaries
If you’re checking emails in bed, responding to Slack at dinner, and saying yes to every request—no wonder you’re burned out. Decide when your workday ends and stick to it.
Delegate tasks when needed
You don’t have to do everything yourself. If you’re overwhelmed, speak up. Delegation isn't a weakness; it’s smart workload management.
Read this next: The 10 Rules of Successful Delegation
Change how you frame work stress
Instead of thinking, “Ugh, I have to deal with this,” try, “I get to solve this challenge and then be done with it.” Sometimes, small mindset shifts make a big difference.
Incorporate small resets into your routine
If you wait until you’re completely drained to take a break, you’ve waited too long. Build small moments of rest into your daily routine—a lunch break away from your desk, a short walk, or even five minutes of deep breathing.
Seek support—or consider a bigger change
If your manager is overloading you, your team is severely understaffed, or you're stuck in a toxic work environment, no amount of deep breathing will fix the problem.
In these cases, seek support. Talk to HR, a trusted leader, or a mentor about your workload and mental health concerns. If the workplace culture is fundamentally unhealthy, consider a bigger change. It may be worth exploring new opportunities where your well-being is valued.
A positive work environment can make all the difference. Browse these amazing open jobs on The Muse—one of them could be perfect for you »
Your mental health matters—every day
Taking a mental health day can be a game-changer, but true well-being isn’t about pressing pause once in a while—it’s about creating a life where you don’t constantly need an escape. Whether that means setting firmer boundaries, shifting your mindset, or rethinking your work environment, the goal is to protect your peace long-term. So take your break, recharge in a way that feels right, and remember: Your mental health isn’t just something to prioritize once in a while—it’s something to honor every day.